Legs, push and pull on their own days, HIIT with handstands, and a KB and rings day from the Workout Library. Days 6 and 7 for running and sport.
Four workouts, each pairing one lower and one upper pattern, rotating every other day. Percentage-based main lifts, power work and off-day cardio.
Functional Body Composition, rebuilt around kettlebells, rings and one-station supersets. Tempo work with shrinking rest, KB finishers and a skill primer each day.
Three full-body strength days alternating with three handstand, mobility and run days. Back squat, deadlift, OHP, bench, row and weighted pull-ups on percentages, with plyos and accessories.
Functional KB, ring and bodyweight workouts for Day 5 of The Protocol, and Engine workouts for Day 4 or Day 6.
Simple breakfasts, Sunday's two meals, dessert and the few principles that sit behind them.
Read the principles →Printable 2 Pattern Protocol: PDF